5 Tips To Triumph Over Poor Sleeping Habits And Enhance Your Wellbeing

Dealing with the challenges of less sleep can be exhausting. Persistently living on just four to five hours of sleep each day can affect your energy levels, productivity, and overall mood. These struggles often stem from a common adversary: poor sleeping habits.

We present to you #BeAQuitter, a 15-day program till 19th January 2024, specially curated to help you create a healthier and happier new year for yourself. Learn from experienced mental health, fitness, and nutrition experts how to quit unhealthy habits and adopt a healthy lifestyle in the new year. In this blog, mental health expert Rajanshu Tiwari will guide you on quitting poor sleeping habits.

What you need to know:

Understanding poor sleeping habits
Impact of poor sleep on health
Identifying your poor sleeping habits
Tips to quit poor sleeping habits

Understanding poor sleeping habits

Sleep quantity is the total hours of sleep you get each night, whereas sleep quality is about how restful and uninterrupted that sleep is. While occasional poor sleep at night might be inconvenient, persistent poor sleeping habits can pose significant health risks.

Impact of poor sleep on health

Some of the most common long-term health impacts of a poor sleeping schedule are:

Heart diseases, type-2 diabetes and obesity.
Lack of concentration
Fatigue
Weak immunity
Anxiety and depression

Identifying your poor sleeping habits

Here are some of the poor sleeping habits that you should identify and stop to get a good night’s sleep:

Needing more than 30 minutes to get into the bed
Waking up more than once every night and then staying awake for more than 20 minutes
Spending less than 85% of the time in your bed sleeping
Puffy, red eyes with the development of eye bags or dark circles

Tips to quit poor sleeping habits

Here are some tips that you can use to avoid and prevent poor sleeping habits:

Turn off the lights

Melatonin, the hormone responsible for sound sleep, can be enhanced by dimming your lights. Consider doing it at least 15 minutes before you go to sleep. This can signal your brain that it’s time to sleep.

Establishing a sleep routine

Consider going to bed and waking up at the same time. Following a consistent sleep routine trains your brain to understand the usual time to sleep and when to wake up. To synchronize your brain’s rhythms, establish a routine: brush your teeth, go to bed, and wake up at consistent times daily. If you face problems while getting into this routine, go to bed and rise 15 minutes earlier for a week. A proper sleep routine can make you feel energetic and well-rested throughout the day.

Calm yourself

Uncontrolled stress and anxiety can increase your cortisol levels, making you feel restless and unable to sleep properly. You can listen to your favorite music tracks, meditate to relax and sleep peacefully.

Limiting screen time before going to bed

Limit usage of digital devices like a phone or a computer for at least 30 minutes before going to sleep. Electronic devices emit a bright blue light, which can delay your sleep and keep you awake longer.

Working out before bed

Exercise daily, at least 3 to 4 hours before going to bed. It will enable your body muscles to cue your circadian rhythm that it’s time to sleep. Exercising can also improve your mood and refresh you throughout the day.

While poor sleeping habits can disrupt your circadian rhythm and sleep schedule, following the above tips can help you get 7 to 8 hours of quality sleep. If you still face difficulty sleeping, contact a healthcare professional.

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